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12 Week Breakdown
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Lots of basic hurdle work, work on body/ arm positioning and proper press of the board. Also work lots of lines (line-ups and entries) Kick-out actions, fast efficient and clean.
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Week 1Basics & Practice Etiquette
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Week 2Front Vols/ DrillsStart working on front Voluntaries. For a good amount of kids it will be 101c. Ground work can be forward rolls and handstands. H20 workout: hollow dives, front jumps straight and tuck, start hand spotting, Line-ups into stand and finally full hurdle fronts. Kids that come multiple days a week start harder skills with emphases on proper starts and tuck position.
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Week 3Front Opt.Ground work similar to last week, try continuous rolls with proper tuck. Use vols. To lead into optional.
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Week 4Inward Vols/ DrillsGround work similar to week 2 add doggy drops onto mat. For water proper press emphasis on hands up. Lots of jumps and standing dive, eventually leading into 401c.
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Week 5Inward Opt. Accum.Most won't have an inward optional so this will be an opportunity to work past skills. Standing front optional are great lead-ups for inward optional. Back jumps with and inward circle and press.
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Week 6Back Vols/ DrillsGround work, back rolls, candle sticks. H20, lots of back jumps with and without circle. Back line-ups on 1m and 3m. Progress into 201, with a push towards tuck.
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Week 7Back Opt. Accum.Ground work, back rolls back drops work on spotting and head position. Proper arm circle. Limit back flip until kids can do a proper consistent 201c.
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Week 8Reverse Vols/ DrillsWorking a student on drills for 301 will acclimate them to the idea of the dive and start there body mechanics. Ground work similar to week 6 and 7. H20 lots of jumps, watch to see arms get to the top of the swing on jumps with control of upper body.
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Week 9Reverse Opt. Accum.For most this will be an accumulative workout. Working on skills to perfect them.
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Week 10TwistersLike Reverses, its good to start divers on the mechanics of a dive even if it is beyond there skill level. To familiarize the body with the movement of a dive. Dry land, work on wraps. H20 helicopter spins and wraps, front and back. 001, 002 half twists.
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Week 11Twisters/ Accum.Continue with twister work into a full session accumulative class.
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Week 12List Prep Meets at the end of the session. Find and improve upon a realistic competition list, 1m & 3m. Skills will count towards dives. We will be following USA diving regulations.
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